Restorative Yoga Therapy. Leeann Carey
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Название: Restorative Yoga Therapy
Автор: Leeann Carey
Издательство: Ingram
Жанр: Эзотерика
isbn: 9781608683604
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HOW TO USE: Yoga mats can cushion bony body parts; hold blocks, blankets, bolsters, and chairs in place; or be rolled up into tubes as a substitute for blankets or bolsters. The best yoga mats for use as props are quite sticky, can easily roll, and are not too thick. The wonderful thick mats that are now on the market are great for lying and practicing, but they are often far too thick to use as props.
Blocks
I prefer cork blocks because of their unique combination of stability, weight, and ability to slide against the floor when necessary. Some practitioners prefer foam blocks, which are lightweight and easy to carry and provide more cushioning. I like foam blocks for cushioning, but they are not stable. Therefore, I don’t recommend them for supporting standing poses or some back bends. Yoga blocks come in several sizes. I like the standard size, which is 4 x 6 x 9 inches. Having a few different sizes, however, is convenient. Sometimes a student needs a 4 x 6 x 9-inch block and another block half that thick. Blocks can be placed in three different ways, resulting in three possible heights: they can be laid flat (lowest height), placed on edge (middle height), or stood on end (tallest height). If you don’t have a block, consider using a book, preferably one you’ve already read so you don’t get distracted.
HOW TO USE: Blocks can be used to bring the floor to you to assist with flexibility or to wake up dull areas of your body. They also help to “reduce the reach,” access core stability, and provide unique leverage in far-reaching forward bends. Blocks are very versatile, and you will love them.
Bolster
Bolsters come in all sizes and shapes. Finding the right-sized bolster for you is important. If you are petite like me, a bolster that is half your body size doesn’t always work. Too much support isn’t helpful, and not enough doesn’t serve the purpose. I recommend you begin with a standard-sized bolster. You can always add folded blankets on top to create more height when needed. The most commonly used bolster is a standard “flat” bolster, measuring 8 x 27 x 32.5 inches and weighing 5 pounds. An oval bolster, measuring 9 x 26 x 34.5 inches, weighs 7 pounds. Choosing the right bolster for each pose and each person depends on the level of support individually needed and how the bolster best supports the trajectory of the pose.
HOW TO USE: In short, bolsters do exactly what their name suggests — they bolster a part of the body in order to open, release, or support that part. They are truly a godsend.
Wall
For vertical support, use a clean, sturdy, and flat wall without glass or a mirror. Besides a chair, a wall is my favorite yoga prop. You can push against, relax into, leverage from, and confront your fears with its support. Everyone has a wall in his or her house, yoga studio, or gym. Do not use a mirrored wall unless that’s all you have, in which case proceed with caution. I don’t recommend flipping up into a handstand on a mirrored wall unless you are certain of its stability and security. When using a chair against a mirrored wall, simply pad the back reinforcement bar of the chair with a blanket to prevent scratching or breaking the mirror. In a pinch, you can use a securely closed door with a flat surface. Also, a corner where two walls meet provides excellent alignment feedback for either side of the body. Try it and notice what you feel.
Chair or Stool
You can use a sturdy folding chair with a reinforcement bar in the back but with the backrest of the chair pushed out. If you hammer out the chair’s backrest, be sure to file any rough edges. Another option is to wrap the back of the chair frame with athletic tape. I learned that nifty trick from one of the Yapana Yoga mentors, and it works well because it also offers a nice grip for your hands. I learned my lesson working with athletes up to 6 feet 9 inches tall. The standard folding chair is too short (thanks, Luke!). In this case, it might be best in some yoga poses to use a stool or to prop your chair on blocks to make it taller. When working in a gym environment, I like stacking aerobic steps, because they provide a stable seat that sometimes a stool does not. And there is a new folding chair on the market that extends the normal height up to six inches. There isn’t an excuse not to use one.
HOW TO USE: The chair is another favorite yoga prop of mine, as it can provide a little more “restful” support. When necessary, you can drop all of your body weight onto the seat surface. I’ve included some very creative approaches to poses with the support of a chair. Note: sometimes you need to position the chair next to a wall so that it doesn’t move.
Blankets
Be particular about your blankets. The ones made entirely out of polyester are difficult to fold, and those that are strictly wool generate a funky smell after continued use and care. What to do? Purchase blankets that are a mix of the two materials. If you want to avoid the expense, use ones that you can afford and are readily available. Even folded up blankets from your house or bath or beach towels will work. Use what works for you and provides the level of support needed.
HOW TO USE: Blankets can be used to bring the floor to you, to cushion hard areas, and to weigh down an area of the body to help it release. Rolled or folded, they provide excellent support for chest openers, twists, and forward bends. Some BEING poses require short- or long-rolled blankets or double- or accordion-folded blankets. No matter which style of fold you use, always roll and fold the blankets so they have clean edges as they are supporting your body weight. Blankets fall apart when they are not carefully folded, and this will affect the level of support they provide.
Many folds and rolls begin with a single-folded blanket, called Foundation. From this shape you can make just about any of the other required shapes.
HOW TO FOLD A SINGLE-FOLDED BLANKET — FOUNDATION
1. Starting with the short ends of a blanket, fold it in half.
2. From the short ends, fold it in half again two more times.
3. Smooth out any wrinkles, and align the edges.
HOW TO FOLD A DOUBLE-FOLDED BLANKET
1. Start with a Foundation blanket shape.
2. Fold it in half from the long, clean edges.
3. Smooth out any wrinkles, and align the edges.
HOW TO FOLD TWO DOUBLE-FOLDED STACKED BLANKETS (AS A BOLSTER)
1. Stack two double-folded blankets so СКАЧАТЬ